Butternut Squash Soup

Butternut Squash Soup.jpg

(Source: Kraft Canada)

Butternut squash is a great source of fibre and vitamins A and C! It is a comforting winter squash that is good for you and will keep you full. When it’s in season (i.e. late fall/winter), it’s also quite inexpensive!

Serves: 4

INGREDIENTS

Non-perishables

  • 2 cans chicken or vegetable broth
  • 1/2 cup instant white rice, uncooked

Fresh/Frozen

  • 1 onion, chopped
  • 1 carrot, chopped
  • 2 celery (stalks, not whole bunches/roots!), chopped
  • 4 cups chopped butternut squash
  • 1 cup water
  • 1/4 cup milk

Seasoning

  • 1 tsp ground nutmeg

KITCHEN EQUIPMENT

  • Medium pot
  • Wooden spoon
  • Blender
  • Microwave

INSTRUCTIONS

  1. Preparing butternut squash: Cut off the ends of the butternut squash, then microwave on high for ~5 minutes (depending on size of the squash), until you can easily pierce the squash with fork. Then peel the squash, cut it in half, scoop out the seeds, and cut into ~1-inch cubes.
  2. In medium pot, bring 1 can of broth, onions, carrots, and celery to a boil. Cook for 5-10 minutes , until vegetables are tender.
  3. Add squash, rice, and nutmeg. Mix well.
  4. Stir in water and remaining can of broth. Simmer on medium-low heat for 10-15 minutes, until the squash is tender.
  5. Blend soup in small batches until smooth.
  6. Return to pot and stir in milk. Serve hot.

Banana Oatmeal Muffins

Banana and oatmeal are a match made in heaven. Enjoy these yummy muffins for breakfast or as a snack–kids love them, and they’ll love helping out in the kitchen, too!

Makes ~12 muffins

INGREDIENTS

Non-perishables

  • 1 1/2 cups white or whole wheat flour
  • 1 cup quick oats
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 cup unsweetened applesauce
  • Cooking spray or oil to grease the muffin pan

Fresh/Frozen

  • 3 overripe bananas
  • 1/2 cup milk (any milk of your choice–soy, almond, rice, etc.)
  • 2 tbsp lemon juice
  • Optional: 1/2 cup grated carrots or zucchini
  • Optional: 1 cup blueberries or walnuts

Seasoning

  • 2 tsp cinnamon
  • 1/4 tsp salt
  • 2 tsp vanilla extract

KITCHEN EQUIPMENT

  • 12-cup muffin pan
  • 2 mixing bowls
  • Oven

INSTRUCTIONS

  1. Preheat oven to 350F and spray a 12-cup muffin pan with cooking spray.
  2. Stir together flour, oats, baking soda, baking powder, salt, and cinnamon.
  3. In a separate bowl, mash the bananas very well, then stir in applesauce, milk, lemon juice, and vanilla extract.
  4. Add the dry ingredients to the banana mixture and stir until just combined. At this point, you can fold in the optional ingredients (berries, nuts, carrots, zucchini).
  5. Pour batter evenly into 12 muffin cups.
  6. Bake for 16-18 minutes, or until a toothpick inserted into the centre of each muffin comes out clean.

(Recipe from: http://re-play.com/blogs/show-tell/18901567-sugar-free-banana-oatmeal-muffins-kids-will-love)

Banana-Oat Smoothie

This thick smoothie is a sweet and nutritious treat that you can enjoy for breakfast or at any time of day!

Serves: 1

INGREDIENTS

Non-perishables

  • 1/4 cup rolled oats

Fresh/Frozen

  • 1/2 cup plain yogurt
  • 1 banana, cut into thirds
  • 1/2 cup milk

Seasoning

  • 2 tbsp honey (brown sugar could also work!)
  • Optional: 1/2 tsp ground cinnamon

KITCHEN EQUIPMENT

  • Blender

INSTRUCTIONS

  1. Combine all ingredients in blender. Blend until smooth. Serve immediately.

Oatmeal Pancakes

Want a more interesting breakfast than just plain old oatmeal? Try these pancake recipes!

Plain Oatmeal Pancakes

These pancakes are delicious and high in fibre!

Serves: ~2

INGREDIENTS

Non-perishables

  • 1/2 cup quick oats

Fresh/Frozen

  • 1 egg
  • 1/4 cup milk (could be any variety–soy, almond, rice…)
  • Butter, margarine, or oil to grease frying pan

Seasoning

  • 1/2 tsp vanilla extract

KITCHEN EQUIPMENT

  • Large bowl
  • Frying pan

INSTRUCTIONS

  1. Put all ingredients in a bowl and use a spoon to mix thoroughly. Let sit 1-2 minutes.
  2. Heat frying pan over medium heat, with a small amount of oil or butter on the bottom.
  3. Spoon batter into frying pan, making 2-4 evenly sized pancakes.
  4. Cook on each side until lightly brown.

Oatmeal Cottage Cheese Pancakes

You can top these pancakes with anything you like–maple or table syrup, fruit (e.g. bananas, fresh or frozen berries), jam…

Serves: ~2

INGREDIENTS

Non-perishables

  • 1/2 cup (40g) quick oats
  • Oil or cooking spray for frying pan

Fresh/Frozen

  • 1/2 cup cottage cheese
  • 4 egg whites

Seasoning

  • 1 tsp vanilla

KITCHEN EQUIPMENT

  • Blender
  • Skillet or frying pan

INSTRUCTIONS

  1. Combine all ingredients in blender and blend until smooth.
  2. Spray skillet with cooking spray or grease with oil.
  3. Spoon small, even spoonfuls of batter onto pan, careful to leave lots of space between them.
  4. Cook on each side until lightly brown.

A Cornucopia of Corn Recipes!

Corn is easy to add to any recipe–throw it in a pot of chili, mix it with a bowl of soup, or sprinkle it on eggs for breakfast… whether it’s fresh, frozen, or canned, the possibilities are endless!!

Sauteed Corn and Tomatoes

Quick, simple and easy, this recipe can be used as a sauce or a side.

Serves: ~2

INGREDIENTS

Non-perishables

  • 1 (15oz) can diced tomatoes

Fresh/Frozen

  • 1 tbsp butter
  • 2 cloves garlic, minced
  • 2 cups frozen corn kernels (no need to thaw!)

Seasoning

  • 1/2 tsp dried basil
  • 1/4 tsp salt
  • Pepper to taste
  • 1/4 tsp sugar

KITCHEN EQUIPMENT

  • Pan or skillet

INSTRUCTIONS

  1. Melt butter in a large pan over medium-low heat and sautee garlic for about 1 minute, or until softened.
  2. Add diced tomatoes (with the juices) to the pan, along with basil, salt, pepper, and sugar. Stir to combine and bring heat up to medium.
  3. Allow skillet to simmer for about 1 minute, or until most of the juices have evaporated and the mixture has thickened.
  4. Add the frozen corn to the skillet and stir to combine. Heat thoroughly (about 3-5 minutes).

Black Bean, Corn, and Tomato Salad

Salads are super easy to throw together and you can add more or less of each ingredient depending on what’s available (and what you like!). You can store this salad in the fridge for 4-5 days (will stay fresher if you store the salad and the dressing separately).

Serves: ~4-6

INGREDIENTS

Non-perishables

  • 1-2 cups canned corn (could substitute with fresh or frozen!)
  • 1 can black beans, rinsed and drained
  • 1/4 cup olive oil

Fresh/Frozen

  • 2-3 tomatoes, chopped
  • Optional: 1 medium avocado, diced
  • 1/4 cup lime juice (lemon would work too!)
  • 1 jalapeno, minced (can use more or less depending on how spicy you like your food)

Seasoning

  • 3/4 tsp ground cumin
  • Salt and pepper to taste

INSTRUCTIONS

  1. Cook or rinse corn according to instructions.
  2. Combine corn, black beans, tomatoes, and avocado in a large bowl. (Feel free to add any other vegetables you may have lying around, like carrots, cucumber, peppers, celery, etc.)
  3. In a separate bowl, mix olive oil, lime juice, ground cumin, jalapeno, and salt and pepper. Pour over vegetables.
  4. Mix well and serve.

Corn and Cheddar Chowder

For a hot, satisfying dinner on a chilly day, whip up some of this quick chowder!

Serves: 4

INGREDIENTS

Non-perishables

  • 1/4 cup all-purpose flour
  • 1 can chicken or vegetable broth
  • 1 can (12oz) corn, drained

Fresh/Frozen

  • 1/4 cup butter
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 carrots, grated
  • 2 medium potatoes, peeled and cut into 1/2-inch pieces
  • 2 cups milk
  • 3/4 cup grated cheddar cheese (if you don’t have this available, you could also use cheese slices or 1/2 cup of Cheeze Whiz)

Seasoning

  • 1/2 tsp salt
  • 1/2 tsp pepper

KITCHEN EQUIPMENT

  • Large saucepan/pot

INSTRUCTIONS

  1. In a large saucepan/pot, melt butter over medium heat. Add onion and garlic, saute until they begin to soften. Add carrots and potatoes, and continue cooking for 3-5 minutes.
  2. Add flour and stir well until mixed completely with the butter. Gradually add chicken/vegetable broth and milk.
  3. Cook over medium heat, stirring constantly, until thickened.
  4. Turn down cooking temperature to low and simmer, covered, until potatoes are tender.
  5. Add corn, cheese, salt, and pepper, then continue stirring and cooking until cheese is melted and soup is heated through.

Macaroni and Cheese

Mac and Cheese
You don’t need a lot of ingredients to make a satisfying macaroni and cheese, and this doesn’t require a box of Kraft Dinner!
Serves: ~6
INGREDIENTS
Non-perishables:
– 4 cups elbow macaroni pasta
– 4 tbsp Flour
– Optional: Crushed corn flakes
– Optional: Grated parmesan cheese topping
Fresh or frozen:
– 1 1/2 cups milk
– 1 1/2 cup grated cheese
– 4 tbsp butter or margarine
Seasonings:
– Pepper
– Garlic
– Optional: Italian seasoning
COOKING TOOLS
– Casserole dish/baking dish
– Large pot
DIRECTIONS
1) Boil the pasta until it is just tender (al dente). Drain well.
2) Preheat the oven to 375 degrees Fahrenheit.
3) In the large pot over medium heat, melt some butter/margarine until completely liquid, then add an equal amount of flour (usually about 4 tbsp of each). Stir well with a fork or wooden spoon until smooth and lump-free. Continue to let the mixture heat for a minute to cook away the “raw” taste of the flour.
4) Add milk and seasonings, stirring constantly until sauce thickens.
5) Add seasonings and half of the grated cheese.
6) Stir in the drained pasta.
7) Spoon all of the pasta into the casserole dish/baking dish.
8) Top with the other half of the grated cheese and grated parmesan and crushed cornflakes, if desired.
9) Bake for ~15-20 minutes, or until top is golden brown and bubbly.
10) Let cool for ~5 minutes before serving.

Shepherd’s Pie

Italian Sausage Shepherd's Pie
Suggestion: Use Italian sausage (hot or mild) for this recipe–if it’s on sale at the grocery store it is very inexpensive and when you use it everything is pre-seasoned for you!
Serves: ~6
INGREDIENTS
Non-perishables:
– 1 can cream of mushroom soup
Fresh or frozen:
– Mashed potatoes (potatoes, butter or margarine)
– Ground meat of your choice (ex/ground beef, ground chicken, sausage)
– Veggies (any that you can find), diced (a mixture of frozen peas, carrots, and corn works very well in this!)
– Onion, diced
– Milk
– Optional: Grated cheese
Seasonings:
– Pepper
– Optional: Italian seasoning, salt
COOKING TOOLS
– Casserole dish/baking dish
– Large pot
– Microwave
– Potato masher or a really strong fork
DIRECTIONS
1) Microwave potatoes on high, covered with a microwave-safe cover or a paper towel until a fork slides easily all the way through.
2) Mash the potatoes with butter or margarine, to your preference of taste and texture.
3) Preheat oven to 350 degrees Fahrenheit.
4) Saute onion, meat, veggies, and seasoning in a large pot until everything is cooked through (there should be no pinkish colour to the meat!)
5) Add can of cream of mushroom soup and ~1/2 a can of milk; stir well.
6) Let the filling mixture simmer until it is the desired thickness.
7) Divide the mashed potatoes in half; press one half of the mashed potatoes into a lightly greased casserole dish/baking dish.
8) Spoon the filling over the first layer of potatoes.
9) Spoon the remaining potatoes over the filling and gently spread it with a fork to create the top layer of potatoes.
10) Optional: Sprinkle the top with grated cheese.
11) Bake for 15-20 minutes until top layer of potatoes is browned and sauce is bubbly.
12) Let cool for ~5 minutes before serving.